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Correct posture for Meditation Further Tips

FLOOR - In the East out of devotion and respect it is traditional to kneel or sit when meditating in front of a monk/nun or sacred image. These traditional positions have been adopted now in the West.

Author: Sahayak Plowman

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If you would like to experience this lower posture don't feel that you have to sit in the full or half lotus position, there are simpler alternative positions. For a starter you can sit on cushions, but please note that most domestic cushions or pillows are not suitable, they are either too soft or not firm enough.

To start try sitting astride firm cushions placed between your legs and under your bottom. This position is more of a supported kneeling position suitable for individuals who have hip or lower back problems. The important consideration is the correct height of your support, sitting too high hollows your back, sitting too low causes slouching.

Or you can use a low meditation stool. Traditionally they are an angled flat seat with folding legs. You sit on the angled seat passing your legs back under you. The seat's angle and height are important for correct support and spinal posture.

If you are using a cushion from home use one that is firm, but don't sit in the middle this will round your back. Sit on the angled front edge tilting your pelvis forward at an angle. This posture straightens your back. Now fold your legs in front.

If you don't have a thick cushion fold a thinner one in two, sitting where the two folded edges meet. The reason for this is that when you sit on the forward thinner edges, with the folded thicker section facing backwards, it rocks your pelvis forward straightening your back. Now if you are still uncomfortable place your folded cushion on top of a thinner unfolded cushion. This will lift your whole pelvis and body slightly higher off the floor helping with comfort. Adjust this height until you are comfortable.

In the seated position apart from folding your hands against your chest, or placing them in your lap you may also like to try other mudra meditation position for your hands. For example turn your palms upwards placing them on your knees then close your middle finger and thumbs until they touch.

To simplify your sitting posture even more sit with your back resting against a wall, then fold your legs.

FURTHER TIPS -

To help with leg flexibility and comfort sit with your back against a wall bringing your legs up so your soles are touching, now relax and allow gravity to pull down on your knees. You will notice a stretching sensation in the tendons that run down the inside of your legs into the groin area. Sit like this for ten minutes. Repeat this exercise every morning or evening until you notice your knees are almost touching the ground. As your flexibility increases you may be able to then sit in the half-lotus, then full lotus positions.

Don't worry if your crossed legs fall asleep it's very common, simply re-cross in the other direction.

Many choose to make their own meditation cushions. If so you might like to use millet, buckwheat or rice grains as fillings.

For personal comfort it is recommended that you do not to eat for at least two hours before you meditate.

Finally, please don't meditate lying down, it might feel great for your back, but lying down is not meditation. Meditation is a heightened state of focused concentration. If you lie down you will drift into a drowsy sleep-like consciousness, then fall asleep!

About Author

Biography -Sahayak Plowman has travelled extensively in S.E. Asia as a photographer. Through his wanderings he developed a love of meditation and its traditional practices. He is studying with meditation teacher Sri Chinmoy. http://www.srichinmoybooks.com/

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Correct posture for Meditation Further Tips